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There have been no harmful side effects of creatine in any studies. A number of studies to date have found creatine to be exceedingly safe. The harmful side effects of creatine during long-term use, however, have not been determined but so far it has a great track record. The primary concern I have about creatine supplements is the quality of the creatine itself.
Inferior creatine supplements may contain potentially dangerous chemicals. What’s in Your Creatine?, is an eye-opening article on the potential dangers of these chemicals and is written by sports nutrition expert, Will Brink. Since creatine supplements aren’t regulated and some of the creatine out there may contain these chemicals, it’s imperative that you take the highest quality creatine you can find. I believe Creapure fits the bill. Read my review of Creapure to find out why I believe it is simply the best and safest creatine you can take.
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While there are no harmful side effects of creatine, you may experience some of the following side effects:
- Gas and bloating
- Stomach upset
- Loose stools
- Diarrhea
- Dizziness or weakness
- Cramping (see additional information below on this subject)
- Can cause kidney stones in some rare cases
These are obviously not harmful side effects of creatine, but they are side effects some people may experience nonetheless. If they do occur, these minor side effects usually appear during the initial loading phase or if you consume more than the recommended dosage during the maintenance phase. Most guys won’t experience these side effects, but if you do, cut back on your doses and consider eliminating the loading phase all together. To learn more about the loading and maintenance phases, read my page on creatine loading & cycling. Some concern has been raised regarding the potential harmful side effects of creatine on kidney and liver function. Creatine supplementation has never been shown to be toxic to the kidneys. In addition, no study to-date has shown that creatine supplementation results in clinically significant increases in liver damage or impaired liver function. Some experts argue, however, that excess creatine could put stress on the kidneys and liver. Creatine converts into creatinine which, in high levels, could act as a toxin, they claim. My take on this “debate” is simple: moderation, moderation, moderation! Don’t take more than the recommended doses and cycle your creatine intake. There have also been some anecdotal claims that athletes training hard in hot or humid conditions experience severe muscle cramps when taking creatine. These cramps have been attributed to overheating and/or changes in the amount of water or salts in muscle. There isn’t any scientific evidence that creatine increases an athlete’s chances of experiencing muscle cramps or pulls. Futhermore, according to the information I found on sportsci.org, no study has reported that creatine supplementation causes any cramping, dehydration, or changes in salt concentrations in the muscle. The information goes on to say that cramping is related to muscular fatigue and dehydration while exercising in the heat. It is not related to creatine supplementation.
Nevertheless, athletes taking creatine while training in hot and humid environments should be aware of this possible side effect and take additional precautions to prevent dehydration. Finally, you may have heard a rumor that creatine caused the death of wrestlers in 1997. Creatine was not involved in the deaths of the wrestlers. Heightened attention developed with reported suspicions that one of three wrestlers who died suddenly in the winter of 1997 of heat exhaustion, dehydration and/or heart failure after intense workouts in a hot environment may have used creatine in an attempt to lose weight rapidly (Associated Press, December 19, 1997, “Muscle building supplement to be investigated in wrestlers’ deaths”).
The FDA issued a report containing the conclusion that creatine had been ruled out as a primary factor in the death of these wrestlers (Associated Press, April 30, 1998, “FDA rejects creatine role in deaths”). The bottom line is that there are no harmful side effects of creatine – and studies prove it. You may experience some minor side effects as described above, but according to my research, if you follow the recommended doses and cycle creatine, it is a safe supplement to take and you will not suffer from any harmful side effects of creatine.
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Recommended Reading:
Creatine Supplements: What are They and Do You Need Them?How Does Creatine Work?Creatine Monohydrate: The Creatine of ChoiceCreatine Benefits: Increased Energy, Strength, and MoreCreatine Loading and Creatine Cycling: Are They Necessary?When to Take Creatine for Optimal ResultsConsidering Creatine? Why Creapure Should Be Your Only ChoiceCreatine Articles
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